INBA Fitness Competitor Diary #1

It seems a lot of you are interested in my up coming fitness comp.

I have had loads of questions some really good like about my eating and training some weird like if I'm getting fake boobs… but all in all there is plenty of interest.

So I thought the best way to keep track of my vision to compete as well as keep you guys informed would be to write regular blog post on who/what/where/when through the whole process.

Dear Future Fitness Competitor,

It has been just over 3 weeks since I decided to enter myself into INBA - First Timers Fitness Competition and in those last 3 weeks my diet and training have changed dramatically….

BUT before I go into diet and training I want to state WHY I'm doing this and WHAT I'm actually doing.

I was in a rut with my own training… I find it very difficult to train alone I would just stop mid session and get totally distracted with trying to nail a forearm stand (least they are looking good I guess!) I was just going through the motions with no real goal in sight.

My body isn't out of shape - naturally Matt and I eat well - I mean don't get me wrong we love dessert and going out for breakfast, lunch and dinner but majority of our meals are simple good foods.

Like I said above I was just going through the motions and needed that extra drive - something to work for - not just saying I'll train hard starting Monday (as we all do)… I needed something scary enough to MAKE me work hard, change and commit.

INBA was just what I needed.

Divisions go as follows:
-Bikini (no visible 6 pack)
-Fitness (sharp, lean muscles visible 6 pack)
-Physic (Think big)
-BodyBuilding (Think REAL big!)

Bikini was not scary enough. I honestly felt like a few weeks prep would have me ready for a bikini comp, fitness on the other hand seem challenging - I was pushing it with time as I was only 14  weeks out - this was it. This is what I needed.

If I don't work my arse off for the next 14 weeks I will look sloppy compared to all the lean, shredded girls. My competitive nature came and signed up pretty much straight away (This is how I approach most thing - say yes and figure out how later)

As soon as I confirmed my position I was nervous, excited and motivated. The big bleached hair, tan, 'hooker' heels and sequins isn't really my scene but hey a goals a goal!

TRAINING:

My last 3 weeks of training has consisted of x4 strength sessions per week to build muscle mass (ass and shoulders mostly) and to also help improve my posture. (I type as I sit back up straight at my desk)
x1 hard cardio session (kickboxing PT with Ashby)
x3 fasted walks
x1 leisure physical activity (walk dogs, hike, aerial yoga, reformer classes)

Going from hardly any strength to 4 sessions a week took toll on me for the first week especially.

I was tired, exhausted and bloody sore. This is all a result of not eating enough…

My diet for the first week didn't change much from what I usually eat.. of course I stayed away from the lolly isle but main meals were same as usual. Because of the increase of training, keeping my old eating style wasn't an option as I wasn't recovering well so I had to change it up and here is what I did...

Week 2 and 3 were similar I started:

Eating breakfast - yes I don't usually eat breaky! My work hours just don't suit so I'd rather have an earlier lunch. I went for eggs by them self if I didn't want carbs or if it was after training it would be x1 whole meal muffin with 1/4 avo, feta and x1 piece of smoked salmon.

Adding Snacks - I also didn't snack much I was always too busy/not hungry. At the moment I can not control my snacking and this is a issue! I have gone from not wanting food to wanting to eat everything near me. I was told to snack on x2 dates and x10 almonds….. a bag of dates later I was satisfied. For those of you who have any idea on nutrition a bag of dates is not a healthy snack. I attempted to portion control and even making protein balls but I just don't have self control…. sue me!!!

In week two and three training didn't feel as daunting and I was recovering a lot better (even though I was upping my weights each week) so the extra food helped! I was still sore but for only a day or 2… except my butt that is constantly sore atm but I'm not complaining as Ive always had troubles activating my glutes so somethings working!!

This Monday (13th April) will mark my 4th week into comp prep and 11 weeks out from my comp and here's whats going down:

-I will hit a fasted walk EVERYDAY.
-I will do x4 strength sessions.
-I will do x2 hard cardio sessions.
-I will drink minimum 3L of water.
-I will only have x1 coffee per day - rest is green/white tea.
-I will not have any processed sugar/carbs (DUH!)
-I will snack on turkey/chicken breast and raw veggies. (No dates!!!)

These are my main guidelines for the week - I'll also be recording a food photo diary which involves me snapping away at everything I consumed…. So stay tuned!!!

If you have any questions at all - things you would like me to write about - please ask!

Stay Strong and Stretch,
Tel X

WARNING: Harsh content open with caution.

You know when you wake up early to the sound of your alarm or finish work in the afternoon and you really don't want to train...

I mean you've got so much work to do..

You're sore..

You're tired..

You had a bad day..

You have bad period pain..

You just can not be f*cked.

Pushing snooze or sitting on the couch with your comfort food is so much more inviting - you've trained hard this week you deserve a rest.

Missing one training session won't make a difference anyway.

You'll make it up tomorrow.

Pause and prepare for harsh reality check. (Stop reading if you're easily offended) 

GET OVER YOURSELF!!!!! 

If you don't want to achieve your goals fine stay in bed push snooze 5 times in a row and put it off until tomorrow - be like every other person that has failed.

If you want to achieve GREAT things you gotta work for it and work bloody hard! Beat the norm - the moment when you your brain says no is when your body kicks in and says YES!

YES I want to look sexy, lean and confident!

YES I want to set a healthy example for those around me!

YES I want this and I'm willing to do whatever it takes!

Then get in your nikes and go sweat and go kick some butt! 

No it's not easy, there will be days when you just can not be f*cked - there are days when I can not be f*cked but I have goals and missing training only sets me back from achieving them - I want to look ripped - I want to look lean - I want to be the BEST trainer out and I want to look in the mirror and think damn I'm looking good!  

So next time you think about missing another training session because of a crappy reason think about these things and get your a** into gear or stay FOREVER fat, unhealthy and mediocre.

Stay strong and stretch,
Tel x

INTRODUCING...

Royale Retreat is close approaching and I would officially like to welcome Georgie (@fitwithgeorgie) aboard as my Co-Host and second trainer. 

I approached Georgie towards the end of last year with my crazy idea of starting Royale Retreat – although a complete stranger I felt as though she would suit the role perfectly. Her fun, vibrate attitude drew me continually to her instagram account and after playing tag team emails to finalise some finer retreat details I already knew her personality and fine set of motivation and fitness skills were exactly what Royale Retreat needed! Luckily enough Georgie is just as crazy as me and after meeting to discuss Royale Retreat she was more then willing to come on board! 

Click the link below to find out more about Georgie and what her super rad specialty is and to take a sneak peak in what will be Royale Retreat July 2015 –

We have ONLY 3 SPOTS LEFT and will be the ONLY retreat of the year – so please do NOT hesitate! 

http://fitwithgeorgie.weebly.com/royale-retreat-bali-july-19---25.html

Stay Strong and Stretch, 

Tel x

Cardio Queen VS. Strength Sista

Heaps of girls stay clear from any form of strength training.

They do this usually because of three reasons;

1) They don’t know how to incorporate strength into their programs.

2) They feel embarrassed and intimidated to go into the weight section of their gyms because they are overloaded with creepy meatheads.

3) They are scared of getting ‘bulky’.

Luckily specific small group training at Royale Fitness such as HEARTCORE and PowerHIIT instantly prevents 1 & 2 so I don’t need to go into depth with that but 3 still arises within Royale Fitness and runs through the back of many girls minds when it comes to training.

I think these professional bodybuilders have put it in our mind that if we touch anything heavy we will puff out and look like a cloud – this will NOT happen!

Let’s look at it simply:

Cardio only = burns fat 

This is good.

But if endless amount of cardio is all you’re doing you are not sculpting any lean muscles underneath it, once all the fat has been burnt you then begin to burn muscle – think marathon runners.

Strength training only= creates lean muscle

This is also good.

Muscle burns more calories, which means you’ll be able to eat more (yay!) but you will still have that top layer of fat on those annoying areas (legs/stomach)

Cardio + Strength training = burns fat and creates lean muscle.

A even combination of both is what will give you that lean, toned look you have been after – cardio will kill your fat, increase your fitness and strength training will create long lean muscles, increase your strength and you’ll finish the session feeling strong as sh*t!!

Both strength and cardio need to be continuously progressed your weights must get heavier and your cardio must get faster – there is no point staying at the same pace/weight for endless amounts of weeks! 

If you are not an awesome athlete at Royale Fitness already there is limited availabilities, in which our trainers specific programming incorporate all the above for that sexy defined bodayyyy just click the link below:

https://royalefitness.wufoo.com/forms/royale-fitness-specialised-female-training/

Now get squatting!

Stay Strong & Stretch,
Tel x

P.S Don't forget to sign up to my email list for exclusive FREE VIP emails and a cellulite reduction program. Click below:

http://forms.aweber.com/form/57/1918517557.htm

Is your Personal Trainer a no brainer?

On the way to work Tuesday morning an ad on the radio caught my attention “You wanna be a personal trainer, it’s a no brainer”

?!?!?

‘It’s a no brainer?’ I kept saying aloud they have got to be kidding!!

These days every second person is a personal trainer – there are SO many phonies out there that listen to the radio and hear ‘successful, own hours, own boss, EASY’ they complete their 6 week online course and they are scarily qualified.

Although I believe I have the best ‘job’ in the world it is NOT easy, most people couldn’t handle the early mornings and late night hours, your dealing with different people all the time with different goals, different fitness levels and different body types (there is no one fits all structure) and to be successful you’ve got to work bloody hard!!!

You can’t just throw a whole heap of exercises together and call it a program.

Here are some tips to help you pick a top-notch trainer:

-Does your PT look like a trainer? If your trainer is overweight with no tone or muscle definition – they clearly can’t look after him or herself so how are they going to look after you?

-Does your PT help you outside of the gym? If your trainer never contacts you outside of the gym or never asks how your eating is going or even just how you are going in general then they do not give a flying f*ck – you want a trainer that can help you, one you can come to training and say ‘I’m in a rut’ and they will give you advice and ideas to help you out of this rut.

-Does your PT get excited at your victories? You just did your first pull up or first double under and your PT is more excited than you good! It is bloody exciting I love this sh*t! But if your PT doesn’t even notice you’ve just ran that 500m non stop and continues to brag about their half marathon they ran on the weekend we know their victories are more important then yours.

-Does your PT offer extra advice/information? You pull up sore after training or you are unsure what to eat after training or you might have a weak area in your training – does your PT shrug it off or do they hand out/send links/research information to help you? Because they should be!

-Does your PT have specific training? Are you aware of why your PT is making you unless amounts of burpees? Is there a reason? There should be!! No training program should be a heap of exercises thrown together for sh*tz and gigz… ask why if they can’t answer it is time to move on.

Do you see your PT as a mentor? Your PT is there for the main reasons of helping you achieve YOUR goals and this doesn’t even have to be fitness based. (If you have not discussed goals with your PT or if they have never mentioned goals this is not acceptable.) Your PT should be the person that is guiding you to path of greatness – as soon as something great happens they will be one of the first people you will want to tell and when you do tell them they will be proud as hell. They care…. Sometimes too much!

Does you trainer track your progress? You’ve been training for months, if not years how does your trainer track your improvements? This is all goal dependant – do they suggest you take before and after shots? Do they make you write food diaries? Do they record your times? Do they record the weights you lift? Do they remember and make comments such as ‘last time you could only jump 30cms, now you can jump 90cms’ The trainer should be tracking and recording progress. Otherwise how else will you know how you’ve improved?

Use this advice and apply it to your trainer and see where they stack up!

Stay Strong & Stretch,
Tel X